How to Build An Injury-Proof Knee

Elastic Band Clam

Lie on one side with your legs stacked on top of each other and your knees at a 45-degree angle. Beginners should start without a band, but those who are more experienced can add intensity by wrapping a resistance band around their thighs. Keeping your feet together, rotate your top knee up, so that it faces the ceiling. “Be careful not to twist at the waist,” warns Dr. Chao. Do 10 on one side, then switch.